CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
30-25-20-15-10:
GHD sit-ups
100-80-60-40-20:
Double-unders
INTENDED STIMULUS
10:00-15:00.
Double-unders in sets of 20+.
Unbroken GHD sit-ups.
Keep moving!
Metcon (No Measure)
Post-workout:
Accumulate:
50 back extensions
OPEN GYM
Metcon (Weight)
For load:
7 sets:
1 snatch balance + 2 overhead squats
Perform Lifting BEFORE class if possible
Lift once every 3:00. Start at 60-70% of 1-rep overhead squat. You will be limited by the overhead squat.
Increase load across as many sets as possible.
As the weight increases, remember to continue to press up into the barbell. It may also help to take the overhead squats slowly. Don’t rush the way down. Press up into the bar, stay in control, and focus on the lift.
Metcon (Time)
CLIMB BIKE SHUTTLE
10 rounds:
1 rope climb (15 ft)
7/10-cal. bike
100-m shuttle run
– Complete the shuttle in 25-m segments.
Stimulus & Goals
15:00-20:00.
Cardio intensive, heavy breathing session.
Push the pace on the shuttle run to maintain 1:30 or less per round.